Chest · Bodyweight
Kneeling Modified Hindu Push-up
How to do the kneeling modified hindu push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Start on your knees in a pike position with hips high and hands on the floor in front of you. Swoop your chest down and forward, then press up into a cobra position with chest forward and hips low. Reverse the arc back to the pike to complete the rep.
- 1Feel the stretch through your chest and shoulders as you swoop forward
- 2Press your chest forward and hips down at the bottom of the arc
- 3Feel your triceps and shoulders guide the smooth reversal
Common mistakes
- Don't let your hips collapse flat onto the floor
- Avoid rushing; keep the motion fluid and controlled
- Don't strain your neck; let your gaze follow the arc
Muscles worked
The kneeling modified hindu push-up mainly works the mid chest, with the triceps, upper chest, lower chest, front delts, and upper abs assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- Upper AbsSupport
- ForearmsMinor
- LatsMinor
- Lower BackMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the kneeling modified hindu push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.